Cycle 3 Week 8 day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

2 sets of foam rolling of: Lats+Thoracic + Calves x :30 each

2 sets of: 10 Double DB/KB front squats + 10 Sotts Presses

Snatch (3 x 3 @ 80%)

Gymnastic Flow (Time)

For time

1:00 L-sit Hold + 800m row + 40 GHD Sit-ups + 800m Row + 1:00 Hollow Hold
Time for gymasntic movements only counts while doing work. If you stop that does not count towards you time for the exercise.

Scale for GHD sit-ups are V-ups

Pull-ups (4 x 3-5 reps)

Weighted Pull-ups of

2 x 3-5 Eccentric Pull-ups + 2 x 3-5 Banded PU

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